How to Hydrate for Endurance Sport
What’s this Podcast About?
Coaches Amy and Liz make a compelling argument for the significance of hydration in endurance sports. Through personal and professional anecdotes, they dissect the topic into its components of what, why, and how. Their relatable experiences and guidance will aid you in navigating the complex world of hydration science.
Intro to Hydration [0-3 min]
What is hydration?
Coach Amy shares her personal experience in learning to hydrate effectively.
The competitive advantage of Hydrating [3-10:11]
Impact of hydration on muscle function and motor planning. 3:20-4:20
Coach Amy shares two examples of underhydrated athletes and how this affected their running form and economy. 4:20-7:20 (travel)
Significance of hydration on cooling our bodies. 7:30 - 8:25
The critical role of hydration on our gut. 8:25 - 10:11
Want to geek out and learn more about the gut? Check out this book: The Athlete’s Gut by Patrick Wilson, PHD, RD.
How to hydrate correctly [10:11 - 31:48]
What to drink. 10:50 - 11:34
We are not ad-supported but have learned that these products work for many athletes. Give them a try. See what works for you!
Nuun
Scratch
Tailwind
Liquid IV
Practice what you will use on race day. [11:34 - 13:47]
With a personal example, Coach Amy emphasizes the importance of practicing hydration in training and practicing with the source of hydration you will use on race day.
When and how to hydrate. [13:47 - 21:44]
Reasons for sipping and not chugging hydration in preparation for and during training and racing. 13:47 - 16:19
Options for carrying fluids on the run. 16:19 - 17:57
We are not ad-supported, but here are some of Coach Amy’s favorites: Nathan handheld soft-flask water bottle and CamelBak hydration backpack.
The Drink to Thirst strategy. 17:57 - 21:44
Should or shouldn’t we use it? 17:57 - 19:43
Bike and drink to thirst strategy? 19:43 - 21:39
Want to read the study we referenced? Robert W. Kenefick, 2018. ‘Drinking Strategies: Planned Drinking Versus Drinking to Thirst.’ Sports Med. 48(Suppl 1): 31–37.
How much should we drink? Finding your recipe. [21:45 - 28:20]
A starting point. Recommendations and variability. 22:30 - 24:44
Coach Liz provides a personal example of how hydration needs can change based on environmental and other factors. 24:44 - 26:55
Factors that affect hydration. 26:55 - 28:08
Want to read Coach Amy’s blog post that dives into the body’s adaptation to heat and humidity and the impact of hydration? How to Run in the Heat Safely.
Warning signs that your chemical baggie is off. [28:20 - 29:17]
Signs and symptoms of over or underhydration.
Need help finding the right recipe? [29:17 - 30:35]
Sweat Test Replacement Method - https://www.levelen.com
Getting help.
When things go wrong: Hyponatremia [30:35 - 31:48]
What is hyponatremia?
When someone has too many or too few electrolytes, they can experience several of the same symptoms, including:
Fatigue.
Headaches.
Weak muscles.
Cramps.
Numbness.
Tingling.
Fast or irregular heartbeat.
Seizures.
Hyperkalemia: the case of too much potassium. It can happen in persons with kidney diseases, Lupus, and exercise-induced muscle damage (rhabdomyolysis). For more, read Coach Amy’s article on exercise-induced rhabdo.
Summing it up - practice, practice, practice.
Staying hydrated involves consuming both water and electrolytes, which is not only crucial for your overall health but also for your endurance sports performance. Proper hydration can give you a competitive edge as it affects your muscle control, adaptation to the surroundings, and fuel utilization. However, the most effective hydration strategy varies from person to person and depends on different environmental conditions. Our recommendation is to try different methods, practice, and take frequent small sips of liquid.